Medicine Ball & Stairs

Not everybody has access to a 5 floor stairwell. But if you can have something similar, as well as a medcine ball or two, you can have a rip roaring time!Some days all I want to do is take a medicine ball into the cement stairwell and punish myself. How you may ask?Well here are a few ideas:-run up & down with the MB in one hand above your head.-slam it on the ground in front of you or twist to sides-chuck it against the wall, let it bounce, catch it, throw it again. Alternate your throws(Ex: 5 side throws, 5 underhand, 5 overhead, 5 other side, repeat)-put your feet up on a few steps and do Push-ups with your hands on the ball.-MB Thrusters-2 people can pass it back and forth as they ascend and descend-2 people can leap frog with MB.(Ex: I run up a flight, you throw MB up to me. You run past me up another flight, I throw to you)-Use your imagination-Have good music on your MP3

Here is a sample 2 person workout with a MB in the stairwell.

ROUTINE #125 MB Thrusters base of stairs5 slams5 – each side – one arm twist slams5 MB Pushups ROUTINE #21 person run stairs (no ball)Other person alternates5 – each side – side throws against wal5 overhead against wall5 underhand against wall5 slams on groundROUTINE #325 MB Thrusters base of stairs5 slams5 – each side – one arm twist slams5 MB PushupsROUTINE #4Run stairs together, passing 14-15 lb MB back and forth at every landingRepeat until exhaustedThis website is for recreational use only. Kemme Fitness is merely the title of the blog run by Pete Kemme. Pete Kemme is not a licensed physical therapist or physician and has no certifications related to fitness. See either a physician or physical therapist prior to doing any exercise. None of the material on this blog is a recommendation. Pete Kemme is simply sharing what he does and has learned about fitness. If you perform any of the exercises listed on this blog, you are doing so at your own risk.

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Well, we did a 6 person version of this today. The stairwell has 6 floors (5 flights). We divided into 3 two person teams. Poor Jeff was stuck with me. Todd & Josh together and Val & Dave were a team. I made it up as we went, but here is what it looked like:

CIRCUIT #2
Team #1: declined MB push ups, 12 lb throws against wall (switch after 10 push ups)
Team #2: slam the tar out of the 6 lb MB back and forth
Team #3: run the stairs. 1 person holds 10 lb MB above head either side up to top, then the other person holds it above their head on the way down.

As I sit here typing, I realize that I could take another shower (my face is still beat red).